Wednesday - August 15 - CrossFit Estero

Roasted carrots...add some garlic and thyme after browning on stove top and finish in oven until cooked with sea salt

1. Follow this link to sign up for classes: CLICK HERE

Elite WOD

Strength: 5min EMOM 2x Weighted Pullups @ 75%, 1xME Strict Ring Dips (no Kip)

Skill: 5 min Partner assisted Pistol Work

Conditioning: Diane 21-15-9 For Time: Deadlift (225/135), HSPU

Basic WOD

Skill: Sumo-Deadlift - Build to medium sets of 3 in groups.  Perform 9 sets of 3 at medium-heavy weight

Skill 2: Complete 2 max effort plank holds

Conditioning: "Cindy" - As many rounds as possible in 20 minutes of: 5 Pull-ups, 10 Push-ups, 15 Squats *perform 10 jumping pull-ups sub if do not have pull-ups yet.

CrossFit Football WOD

Strength: 4 sets of 3x 3-Position Bench Press @ 75%, 3x3 Floor Press @ 110% of Bench Press

Skill: 4x 25yd Band Back Pedals

Conditioning: 10 Rounds For Time: ME Pushups, Rest 30 sec, 50m Sprint